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Chicken Wild Rice Bake

 Chicken Wild Rice Bake
This homey combination is one of my most requested chicken recipes. It's a snap to assemble using a boxed rice mix. Plus, it's low in calories. —Joyce Unruh of Shipshewana, Indiana
6 ServingsPrep: 10 min. Bake: 35 min.

Ingredients

  • 1 package (6 ounces) long grain and wild rice mix
  • 2 medium carrots, shredded
  • 3/4 cup frozen peas
  • 1 can (8 ounces) sliced water chestnuts, drained
  • 1-1/4 cups water
  • 1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of mushroom soup, undiluted
  • 6 boneless skinless chicken breast halves (4 ounces each)
  • 1/8 teaspoon paprika
  • 1/8 teaspoon pepper
  • 1 garlic clove, minced
  • 1 tablespoon olive oil

Directions

  • In a bowl, combine rice mix with contents of seasoning packet,
  • carrots, peas and water chestnuts. Combine water and soup; pour over
  • rice mixture and mix well. Transfer to a shallow 3-qt. baking dish
  • coated with cooking spray. Cover and bake at 350° for 25
  • minutes.
  • Meanwhile, sprinkle chicken with paprika and pepper. In a large
  • nonstick skillet, cook chicken and garlic in oil for 5-6 minutes on
  • each side or until lightly browned. Arrange chicken over rice
  • mixture. Cover and bake 10-15 minutes longer or until a meat
  • thermometer reaches 170° and rice is tender. Yield: 6 servings.

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Chicken Wild Rice Bake (continued)

Nutritional Facts: One serving equals 314 calories, 5 g fat (1 g saturated fat), 68 mg cholesterol, 762 mg sodium, 34 g carbohydrate, 4 g fiber, 31 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.